Baseline (Prevention)

Avoid nightly use. Limit to 2–3 times per week max. Rotate with melatonin (0.3–1 mg sublingual), valerian root, or dual orexin receptor antagonists (like lemborexant or suvorexant if accessible).

Active Tachyphylaxis

Discontinue Z-drugs gradually (especially zolpidem). Introduce a sleep phase reset with melatonin and light therapy. Use low-dose trazodone or doxepin as temporary GABA-independent sleep aids. Layer in TSPO agonists like etifoxine or neurosteroids to preserve sleep onset without reinforcing tolerance.

Withdrawal Transition

Bridge rebound insomnia with hydroxyzine (25 mg) or gabapentin (100–300 mg at night) to buffer hyperarousal. Introduce L-theanine (200–400 mg), glycine (3 g), magnesium glycinate, and taurine. Minimize histaminergic overstimulation.

Maintenance / Reinforcement

Reinforce sleep architecture through sleep hygiene, microdosed melatonin, cold exposure, and consistent light/dark cycles. Use PRN etifoxine or adaptogens (ashwagandha, rhodiola) to support stress resilience without rekindling GABA-A dependence.